Notes
400 yards alternating between kick and pull every 50 (ie 50 kick, 50 pull x4)
50 yards front crawl sprint
75 yards front crawl sprint
100 yards front crawl sprint (1'55")
75 yards front crawl sprint
50 yards front crawl sprint
300 yards front crawl- moderate pace, breathing every 2-3 strokes
100 yards front crawl, cool down